top of page
  • Writer's pictureDavid Spicer Optometrists

5 Tips for Good Eye Health

1: Eat for Good Vision

Protecting your eyes starts with what you choose to eat. Nutrients such as omega-3 fatty acids, lutein, zinc, and vitamins C and E may help ward off age-related vision problems such as macular degeneration and cataracts. Regularly eating these foods can help lead to good eye health:

  • Green, leafy vegetables such as spinach & kale

  • Salmon, tuna, and other oily fish

  • Eggs, nuts, beans, and other non-meat protein sources

  • Oranges and other citrus fruits or juices

Eating a well-balanced diet also helps you maintain a healthy weight, which makes you less likely to get obesity-related diseases such as type 2 diabetes. Diabetes is the leading cause of blindness in adults.

2. Quit Smoking for Better Eyesight

Smoking makes you more likely to get cataracts, optic nerve damage, and macular degeneration.

3. Wear Sunglasses for Good Vision

The right kind of sunglasses will help protect your eyes from the sun’s ultraviolet (UV) rays.

Too much UV exposure makes you more likely to get cataracts and macular degeneration.

Choose sunglasses that block 99% to 100% of both UVA and UVB rays. Wraparound lenses help protect your eyes from the side. Polarized lenses reduce glare when driving.

If you wear contact lenses, some offer UV protection. It’s still a good idea to wear sunglasses for more protection.

4. Use Safety Eyewear at Home, at Work, and While Playing Sports

If you work with hazardous or airborne materials at work or home, wear safety glasses or protective goggles every time.

Certain sports such as hockey, squash, and lacrosse can also lead to eye injury. Wear eye protection (such as helmets with protective face masks or sports goggles with polycarbonate lenses) to shield your eyes.

5. Look Away From the Computer for Good Eye Health

Staring at a computer screen can cause:

  • Eyestrain

  • Blurry vision

  • Difficulty focusing at a distance

  • Dry eyes

  • Headaches

  • Neck, back, and shoulder pain

Protect your eye health by taking the following steps:

  • Make sure your glasses or contact lens prescription is up-to-date and optimised for computer use. Some people may need glasses to help with contrast, glare, and eye strain when using a computer.

  • Position your computer so that your eyes are level with the top of the screen. This allows you to look slightly down at the screen.

  • Try to avoid glare on your computer from windows and lights. Use an anti-glare screen if needed.

  • Choose a comfortable, supportive chair. Position it so that your feet are flat on the floor.

  • If your eyes are dry, blink more.

  • Every 20 minutes, rest your eyes by looking 20 feet away for 20 seconds. At least every two hours, get up and take a 15-minute break.

For more tips surrounding improving your eye health, please come and speak to one of our experienced team member at David Spicer Opticians in Oxford.


bottom of page